...Setu Bandhasana...

Wheel Pose

Bridge Variation

Bridge Pose

Today my daughter picked this pose randomly...it was early this morning, she was such a good girl waking up with me at 8am on a sunday and getting ready to go work out and do a free Woman's Self Defense class at The Vault...we did this Bridge Pose together to help wake us up on this wet sunday morning, a good strengthening pose to open up and tighten the front part of your body including your glutes and legs...class is held every sunday at 1030a.m. and teaches you quick effective ways to protect yourself from predators...the main thing is to Know Your Surroundings...of course doing strengthening yoga poses and punching n kicking the bag helps you be quick and strong...but you gotta see danger coming from a mile away...don't be shy, use your voice, keep your eyes open and forward the whole time you are alive!...wherever you go know where you are at...look around for all possible exits and places where people are chillin to be able to run to for help...always be ready with wide eyes and night time vision...have your locators on your cell phones turned on and important numbers on quick dial...always stun with fast hits to the eyes and groin...gouge out eyes and even biting is useful as a last resort...and not just biting but chewing!...there are really cool eye exercises that help with peripheral vision...don't be afraid to look strangers in the eye, letting them know you know what's up...if you see danger approaching, keep your breath calm and don't wait for them to be in your face, act immediately!...being calm and focused allows you to not juggle around for your keys but to actually get the key in the door right away!...The Vault is located inside Ocean Beach Surf and Skate at 4976 Newport Avenue 92107, come join us for the awesome FREE class on sundays at 1030a.m...my number is 619-616-1745 if you have any questions...here is Bridge Pose...laying on your back on your mat, bend your knees and bring your feet flat on the ground as close to your buttocks as possible...your knees should be hip width apart...with your hands resting on the ground palms down next to your hips begin to raise your pelvis to the sky...scoot the backs of your shoulders together towards your spine so you can reach underneath and clasp your hands together, resting them on the ground...continue to use your front pelvis as your point of focus and squeeze your buttocks just a little which helps tighten your thighs and give you further lift...there are other variations you can go to from here such as raising one leg to the sky at time or coming to a Wheel Pose...this pose feels wonderful when you are feeling like mush as it helps to tighten you up in the front...this pose helps lengthen your spine, legs, shoulders and arms...Also, it helps to add strength but contracting your anus up and contracting your abdominals...Enjoy!!!